WOD 11/09/15

9
Nov

WOD 11/09/15

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Warm Up:

Row 250

10 good mornings

5 behind the head strict press

10 SDLHP

3 rds

 

Strength/Skill

A1) Dead Lift 10-12 reps

2,1,2,1 Tempo

rest 60 secs

A2) 2 Rope Climbs

 

WOD:

RX:

5 Strict Pull Ups

7 Box Jumps 24/20

9 3/4 Body weight push press/jerk

 

Advanced:

3 Bar Muscle ups

5 Box Jumps

7 body weight push press/jerk